Nutrition Highlights (pakushanda)
Maoriro - 223
Fati - 20g
Carbs - 4g
Protein - 10g
Nguva Yese 20 min
Prep 15 min , Cook 5 min
Kushumira 4 (1/4 kapu imwe neimwe)
Mbeu yepumpkin (inonziwo pepitas) inonaka yakakangwa uye inogona kudyiwa kana kana pasina mahwendefa. Iwe unogona kunge wakacherechedza gorofa, rima rembeu yepukkin mbeu inowanika panzvimbo yako yekunze, asi isati yakwaniswa mbeu yemapukini ndiyo yaunoshandisa mune iyi yakakangwa yemapuki mbeu recipe. Iyi kamukira inoshanda zvakare kumbeu ya squashi, kusanganisira inodikamwa spaghetti squash . Wedzerai zvinovaka zvakakangwa mbeu yepukanana kune imwe nzira yekushambadza, kukanda mumashizha, kana kuita gorola. Ichokwadi, iyo inofadzawo pachayo sehove.
Kana ukashandisa huni inotonhora vanotora maminitsi mashanu chete kana kuti kubika, asi ndiyo nzira yekuchera pombi uye kuchenesa mbeu dzinotora nguva. Kuti zvive nyore kuchenesa, isa mbeu mbeu mucolander uye usuke, uchizunungusa tsvina kuti isunungure mapurpiti. Bvisa maketani emaspire uye usuke mbeu zvakare. Zvino isa mbeu pahomwe yezvokudya kuti uome.
Zvimwe
- 1 mukombe mbeu yepukisi (isinganzwisisiki)
- 1 tablespoon mafuta omuorivhi (zvakakwana kuti apfeke mbeu)
- 1 teaspoon munyu
Kugadzirira
- Preheat oven kusvika ku 350 F (kana ona pasi apa kuti uite zvishoma nezvishoma nzira). Vhivha bhaka rinoputika nepepment pepa.
- Tora mbeu yehupu nemafuta emuorivhi muhari. Iwe chete unoda mafuta akakwana kuti urege kupfeka mbeu; kana zvisina kudaro, ivo vachava nemafuta. Wedzera munyu nekukanda zvakare.
- Paridza mbeu yacho mune imwe nhete pane yakagadzirwa yakagadzirwa.
- Bika kwemaminitsi matatu kusvika ku5, kusvikira mbeu ichangotanga kupisa uye inonhuwira. (Kana uine nguva yakawanda, unogona kubika mbeu pa 250 F kwemaminitsi 45 kusvika ku 60. Iyi nguva inononoka yekubika ichapa mukaka muduku zvishoma.
Zvimwe Zvinoshandiswa Kugadzirisa uye Mazano Okubika
Kunyange zvazvo chidimbu ichi chiri nyore, unogona kuwedzera miriwo yako nemiti inonhuwira kuti upe mbeu dzako dzepukisi mamwe pizazz. Enda zvakanaka nemiti inonhuwira yakadai seprika inoputa, kumini, kana garlic. Wedzera kutapira nesinamoni, ginger, clove, kana nutmeg.
Imwe nzira yekusimudza ruzivo rwembeu yako yakakangwa yakabikwa ndeyokuidha mumvura yemunyu usati wavira. Kuita izvi kunobvumira munyu kuti upinde mukati mehombe kune mbeu. Itai kuti mbeu yepukeni iwane pombi yakakura-kati uye 2 kusvika ku3 mashuputa emunyu (zvichienderana nekunakidzwa kwako) uye 2 makapu emvura. Itai kumota uye kupisa kwakadzika kuti musimire kwemaminitsi gumi. Vanofanira kutarisa grey kana vaita. Shandisa gorofa kuti udimbure mvura kubva kumbeu zvachose uye ugochera mbeu dzepukisi uchishandisa recipe kumusoro.
Nutritional Value
Mbeu yepumpkin izere nemiti. Inonyanya kukwirira mumaminerari akawanda, kusanganisira magnesium, zinc, mhangura, manganese, uye potassium.
Izvo zvakakwirira muzinc kana iwe uchizvidya zvizere, kusanganisira shell. Izvo zvinewo zvakasiyana-siyana zvezvipembenene , kusanganisira lignans uye akawanda antioxidants.